Explain the tempo - what does 1-1-2-1 mean?
@Nacho bros good to see you on EF too. love your log on evo. look forward to seeing you kill this one too !08.07.25
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Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delts
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 10
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 11
55kg x 9
Biceps
Hammer curls
3 set
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-2-2-1
10kg x 12
10kg x 12
10kg x 10
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Shake banana honey powdered oats
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra
Hydration salt
Carb x
Eaa’s
Coconut water
Kcal 3322
Protein 237
Carb 447
Fat 62
Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!
@Nacho you look great man! i love this training. pumping some good training and you are making it look easy too !08.07.25
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Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delts
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 10
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 11
55kg x 9
Biceps
Hammer curls
3 set
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-2-2-1
10kg x 12
10kg x 12
10kg x 10
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Shake banana honey powdered oats
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra
Hydration salt
Carb x
Eaa’s
Coconut water
Kcal 3322
Protein 237
Carb 447
Fat 62
Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!
bro nacho welcome to EF family too. you doing good log over on evo. nice you doing it here too @Nacho08.07.25
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Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delts
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 10
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 11
55kg x 9
Biceps
Hammer curls
3 set
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-2-2-1
10kg x 12
10kg x 12
10kg x 10
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Shake banana honey powdered oats
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra
Hydration salt
Carb x
Eaa’s
Coconut water
Kcal 3322
Protein 237
Carb 447
Fat 62
Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!
@Nacho this is a good setup right here! pushing some potato and chicken breast. protein and carbs are also looking tremendous!08.07.25
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Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delts
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 10
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 11
55kg x 9
Biceps
Hammer curls
3 set
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-2-2-1
10kg x 12
10kg x 12
10kg x 10
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Shake banana honey powdered oats
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra
Hydration salt
Carb x
Eaa’s
Coconut water
Kcal 3322
Protein 237
Carb 447
Fat 62
Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!
@Nacho very nice work on this man! the chicken and potatoes are looking amazing. nice work on the coconut water as well !08.07.25
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Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delts
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 10
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 11
55kg x 9
Biceps
Hammer curls
3 set
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-2-2-1
10kg x 12
10kg x 12
10kg x 10
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Shake banana honey powdered oats
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra
Hydration salt
Carb x
Eaa’s
Coconut water
Kcal 3322
Protein 237
Carb 447
Fat 62
Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!
Gonna have to give the coconut yogurt a try with them that sounds goodi got so impressed with the potato action that i made some today. i cooked mine in the air fryer about 50 minutes. completely plain nothing else added except some coconut yogurt @Nacho
@Nacho nice training update man. Looking solid in the pics also08.07.25
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Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delts
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 10
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 11
55kg x 9
Biceps
Hammer curls
3 set
Tempo 1-1-2-1
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-2-2-1
10kg x 12
10kg x 12
10kg x 10
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Shake banana honey powdered oats
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra
Hydration salt
Carb x
Eaa’s
Coconut water
Kcal 3322
Protein 237
Carb 447
Fat 62
Couple pics from the journey so far and a little Tricep pump action will be better with the photos @the_alcatraz sorry bruz!
@Nacho you can get fats up?09.07.25
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Legs/Core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core
Leg raise sit ups
4 sets
Unweighted
30
40
30
40
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Standing oblique crunches
3 sets
15kg x 15
15kg x 15
15kg x 15
Legs
Smith machine squats
3 sets
30kg x 12
30kg x 12
30kg x 12
Leg extensions
3 sets drop set
25kg x 12 20kg x 12
25kg x 12 20kg x 12
25kg x 12 20kg x 10
Hamstring curls
3 sets
Tempo 1-1-3-2
17.5kg x 12
17.5kg x 12
17.5kg x 12
Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 30
Foods
1
2x yo pro yogurts
Bagel with jam
2.
250g chicken breast
250g potatoes
50g spinach
3.
250g chicken breast
250g potatos
Shake w/banana honey peanut butter
Pre workout/ intra
Hydration salts
Carb x
Eaa’s
Coconut water
Kcal 3438
Protein 242g
Carb 450g
Fat 72g
10.07.25
Rest day
Foods
1
2x yo pro yogurts
Bagel with jam
Shake w/banana honey peanut butter
2.
250g chicken breast
250g potatoes
50g spinach
3.
250g chicken breast
250g potatos
Hydration drink.
Hydration salts
Carb x
Eaa’s
Coconut water
Kcal 3438
Protein 242g
Carb 450g
Fat 72g
11.07.25
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Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Incline Dumbell press
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 12
15kg x 12
Flat Dumbell press
3 sets
Tempo 1-1-3-2
15kg x 12
15kg x 10
15kg x 7
Cable flys
3 sets
12.5kg x 12
12.5kg x 10
12.5kg x 9
Triceps
Tricep kick back
Tempo 1-1-3-2
3 set
Right hand
10kg x 12
10kg x 12
10kg x 12
Left hand
10kg x 12
10kg x 11
10kg x 9
Really slowing down the tempo getting the stretch in
Tricep extension
Tempo 1-1-2-1
3 sets
30kg x 12
30kg x 12
30kg x 12
Skull crushers/ close grip super set
3 sets
15kg x 12 sc 12 cg
15kg x 12 sc 12 cg
15kg x 12 sc 10 cg
Shoulders
Bent over Dumbell fly
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
Dumbell side lateral raises
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
Foods
1
2x yo pro yogurts
Bagel with jam
Shake w/banana honey peanut butter
2.
250g chicken breast
250g potatoes
50g spinach
3.
250g chicken breast
250g potatos
Pre workout/ intra.
Hydration salts
Carb x
Eaa’s
Coconut water
Post work out.
Shake w/banana honey peanut butter
Kcal 3438
Protein 242g
Carb 450g
Fat 72g
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